Farro Risotto with Squash, Peas, and Feta

1. 1

   In a large saucepan, heat the broth over medium-high heat for 8 to 10 minutes, or until hot.

2. 2

   Reduce the heat to low to keep the broth hot.

3. 3

   Meanwhile, in another large saucepan, heat the oil over medium-high heat, swirling to coat the bottom.

4. 4

   Cook the onion for 3 minutes, or until soft, stirring frequently.

5. 5

   Stir the farro into the onion.

6. 6

   Ladle 1/2 cup broth into the mixture.

7. 7

   Cook for 1 to 2 minutes, or until the broth is absorbed, stirring occasionally.

8. 8

   Repeat the procedure, adding the remaining broth, 1/2 cup at a time, stirring until the broth is absorbed after each addition, about 5 minutes (the timing may vary from addition to addition).

9. 9

   Stir in the squash and peas after 30 minutes of cooking time.

10. 10

    (The total cooking time will be about 35 minutes.)

11. 11

    Remove from the heat.

12. 12

    Stir in the feta, dillweed, and lemon juice.

13. 13

    Serve immediately so the farro doesnt become gummy.

14. 14

    You can use pearl barley instead of the farro in this recipe, but you will need to add about 1/2 cup water to the broth.

15. 15

    The cooking time will be about the same.

16. 16

    An ancient grain grown for thousands of years in Italy and still often used in Italian cooking, farro is high in fiber and contains significantly more protein, but less gluten, than wheat.

17. 17

    Farro looks much like light brown rice and has a nutty flavor and a chewy texture.

18. 18

    Use it as a whole grain in dishes from soups to desserts or try ground farro as a substitute for wheat flour in pasta, pancakes, waffles, and baked goods.

19. 19

    (Per serving)

20. 20

    Calories: 271

21. 21

    Total fat: 4.0g

22. 22

    Saturated: 1.5g

23. 23

    Trans: 0.0g

24. 24

    Polyunsaturated: 0.5g

25. 25

    Monounsaturated: 2.0g

26. 26

    Cholesterol: 5mg

27. 27

    Sodium: 279mg

28. 28

    Carbohydrates: 44g

29. 29

    Fiber: 6g

30. 30

    Sugars: 5g

31. 31

    Protein: 13g

32. 32

    Calcium: 28mg

33. 33

    Potassium: 285mg

34. 34

    2 1/2 starch

35. 35

    1 vegetable

36. 36

    1/2 fat

* Per serving · 4 servings · Values may vary.